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| Bear Plank Leg Lifts |
Preparation
Begin in a plank position with your your shoulders directly above your wrists.
Bend both knees slightly and then bend your right knee at 90-degrees.
Movement
Squeeze your glutes and lift your right leg, raising the heel up as high as possible. Hold the position for 2 seconds, then lower the leg down. Repeat.
Bend both knees slightly and then bend your right knee at 90-degrees.
Movement
Squeeze your glutes and lift your right leg, raising the heel up as high as possible. Hold the position for 2 seconds, then lower the leg down. Repeat.
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| Single Leg Glute Bridge |
Preparation
Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground.
Movement
Driving through the heel, extend your hips upwards and raise your glutes off of the ground.
Lower and repeat.
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| Hydrants with leg Extension |
Preparation
Begin on all fours with knees hip-width apart and your hands directly below your shoulders.
Movement
Keeping the knee bent to a 90-degree angle, lift your leg out to the side, then extend it.
Pause for 2 seconds before bending the knee again, then bring the leg back to the starting position. Repeat.
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| Single Leg Deadlift |
Preparation
Stand with feet together and hands just in front of thighs. Lift leg slightly so foot is just off floor.
Movement
Lower torso forward and downward while raising lifted leg back behind.
Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement.
Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg.
Straighten knee of supporting leg as torso becomes upright. Repeat.
Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement.
Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg.
Straighten knee of supporting leg as torso becomes upright. Repeat.
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| Curtsy Lunge |
Preparation
Grasp dumbbell and stand with your feet hip-width apart.
Movement
keeping your weight on one foot, take a step back with your other leg, crossing it behind your left leg (curtsy).
Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees.
Rise back up into your starting position and do the same thing with the other leg.
Keep your toes pointed straight ahead.
